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Principles of weight loss: A health coach perspective

Posted Aug 25 2010 5:11am

You may already know that I have a great weight loss program in my office. It works well because I am the client’s health coach. They see me weekly and we talk about their challenges and how to get through them. I want to share some of the things we talk about and discuss how to avoid these pitfalls and be successful in your weight loss program.

The first principle of weight loss from a health coach perspective and to me the most important, is to eat breakfast. I know, I hear it all the time, “I’m not hungry in the morning”. Don’t care, if you want to lose weight, you must eat breakfast. The only way to lose weight is to rev up your metabolism. Breaking your fast that you did for the eight hours you were sleeping (get it, Breakfast…break fast), gets the metabolism kick started and turns on the fat burning. A bowl of oatmeal, some blueberries and slivered almonds…a great breakfast with all the food groups you need. Avoid the donut and coffee. No nutritional value and simple carbohydrates will increase your blood sugar causing you to release insulin. The insulin converts the sugar to fat and that makes you fat.

Another principle and challenge to weigh loss are holidays.  As Americans,  we love our holidays, and holidays equal parties and parties equal a lot of food. This is tough when you are on a calorie restricted program to get into fat burning and lose weight fast. So my clients and I discuss this challenge a lot. And I frequently try to change their mindset. What is more important in these gatherings: the food or the people? Of course the answer is always the people so be with them in other rooms and not in the room where all the food is. If alcohol is present and you want to avoid it, yet still “fit in”, have a club soda with a lime and a stirrer which looks like an alcoholic drink. If you have to have some wine, make a spritzer instead. Less wine means fewer calories. And remember it is only one day, so if you goof up, it is not a deal breaker. Just do some extra exercising to burn those extra calories.

Wow, I just heard a very loud groan when I mentioned the exercise word which of course is the next weight loss principle. Sorry. The next important principle in weight loss is the evil exercise. To lose weight, it is calories in less than calories out. Exercising increases the calories out so you can have more calories in. And the best exercise for calories out would be weights. Especially, if you can do the weights in an aerobic way. Building muscle is the goal. The more muscle, the faster your metabolism and the more fat you will burn. Remember that muscle may weigh more than fat, but it takes up less space and looks a lot better. Walking is good but you can walk for a half hour and only burn 100 calories. That is not going to counter that cheese burger you had last night.

I hope these tips will help you in your goal to get healthier. If you would like more information, visit my weight loss website at Or call my office and I would be happy to share more ideas.

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